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Couch to Half Marathon Training Plan and Tips

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As a running coach now, the idea of couch to half marathon initially sounds like a bad idea. But the truth is that my very first race ever in 2002 was a half marathon!

I was active prior to that, but someone who faked knee pain to get out of running. So yup, I basically was indeed going from 0 to 13.1.

How long does it take for Couch to Half Marathon?

In my plan you need at least 20 weeks. If you are already active, but not running much there is certainly a chance you can slash that time.

But my goal is to get you to the start line injury free and able to keep running or working out after the race because you aren’t completely wrecked.

I’ve seen folks say that if you can do a 5K right now, then 8 weeks later you should be ready for a half marathon. But it’s not ideal and it’s not what I’m interested in promoting. So if you want a how to run a half with no training or in just a few weeks plan…probably gonna need to look elsewhere.

Who is the Couch to Half Marathon plan for?

I’ve designed this so that it can be used by the brand new runner, the person calling themselves out of shape and scaled up for someone who has some fitness but isn’t really running.Couch to Half Marathon

Couch to Half Marathon Training Plan

This plan is designed to run 20 weeks, starting out utilizing the run-walk method and progressing to longer runs. Strength training and cross training days are listed, not as a mere recommendation but as a true part of the plan.

Running without the other two pieces makes is harder to make progress and often ensures injuries.

Weeks 1 -5: This is the base building phase, it’s a lot of easy running to

Weeks 6-10: Now we’re starting to increase mileage and add in some basic speed components. Hills are a proven way to build speed, so I know they don’t sound fun…do them anyways.

Weeks 11-15: This is the piece of training that becomes more race specific and is not the time to start slacking on your  miles, though I know the months are suddenly seeming very long.

Weeks 16-20: We’re hitting the peak week of training, which means your highest mileage and then moving in to taper prior to race day to ensure that your muscles are fully recovered and primed to perform.

Grab a copy of the Couch to Half Marathon Plan – a spreadsheet you can print and change as needed for you.

What should you do for strength training?

In this plan, there are only 2 days laid out for strength training, so you’ll want to make them full body days.

These workouts can be 20-30 minutes and don’t need to include cardio, you’re getting plenty of that.

During these sessions you’ll be helping to prevent knee pain, improve endurance and add muscle that often helps us get those running for weight loss goals.

  • Upper Body Strength Training
  • Full Body Workout
  • Glute strength for runners
  • 10 Best Strength Moves for Runners
  • Core Workout for Runners
  • Stability Ball Workout

What about rest days?

While there is only 1 planned rest day, if you’re tired then take another!

Anticipate that there will be some muscle fatigue and soreness as you start doing something new. BUT PAIN is different than simply feeling sore and you know the difference, so don’t keep pushing through actual pain.

Rest days can be complete rest or active recovery days.

  • Active recovery days help you stick to a schedule.
  • Same time you would have run, you do 10 minutes of hip mobility or foam rolling.
  • A thing in motion stays in motion.
  • It alleviates your fears about not doing anything.
  • REST is when the body grows from the work you do, it is part of training.

You can’t neglect sleep.

It’s free. It’s proven by many studies to be your BEST TOOL for improving performance.

Rest is when your body adapts to the hard work, so enjoy those off days.

improve sleep quality

What else do you need to know?!

I mean so much.

And I have  TON more articles filled with tips, but the biggest thing is simply showing up. Stay excited about your goal and keep showing up for yourself day, after day.

Consistency is the thing that will get you to the finish line.

✳️Get more half marathon training tips!

Other ways to connect with Amanda
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Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
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#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
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It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
.
Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
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🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
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Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
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That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
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It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
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3 CORE MOVES
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You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
❓❓❓❓
Talk to me!!!
Who’s in for 10 min a day in March?
Who’s gotten blood work to improve their health?
Who’s excited it’s almost spring?
👉👉Me to all 3! And more info in stories!
 
 
 
#runtothefinish #insidetrackerpartner
RUN DAYS ARE THE BEST DAYS😊 I had training tips RUN DAYS ARE THE BEST DAYS😊 I had training tips planned to share today, but really just wanted to say I hope you get in some miles today and they make you smile.
 
Let go of the pace.
Let go of the distance.
Let go of HR for a day.
Just run.
We GET to.
 
Where in the world are you running today?
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I’ll be embracing one warm day before snow here in Boulder, CO.
EMOJI POLL: Round or no? ⏰ give me whole numbers EMOJI POLL: Round or no?
⏰ give me whole numbers
👍wherever I stop, it stops
🙃I don’t use no stinking watch
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THAT’S A LIE 😂. I can’t do it. I need the round number and when I get that close to a whole number...I need it!
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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